249 515 Health & Nutrition Exercise Yoga true Wed, 05 Dec 2007 20:09:50 -0800 /system/videos/4/49/02/249.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, basic, sun, salutation, breath, vinyasa How To Do a Basic Sun Salutation http://www.howcast.com/videos/249-How-To-Do-a-Basic-Sun-Salutation http://www.howcast.com/videos/249-How-To-Do-a-Basic-Sun-Salutation/edit approved 213 640 480 <object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=249"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=249" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object> 25 joekulak http://img.howcast.com/system/thumbnails/249/Mind.How_to_Do_a_Basic_Sun_Salutation_SD_xxlarge_maintained_aspect.jpg 5839 false false false 4070 1 33 Step http://img.howcast.com/system/thumbnails/249/33.jpg Mountain Pose Stand at the front of your mat in the Mountain Pose, with your feet hip-width apart and your weight evenly distributed between them, your spine erect, and your arms at your sides.

]]> 4071 2 44 Step http://img.howcast.com/system/thumbnails/249/44.jpg Arms Reaching Upward Inhale into the Arms Reaching Upward Pose, extending your arms overhead, bringing your palms together, and expanding your chest.

]]> 4072 3 52 Tip For an extra stretch, arch your spine slightly backward into the Crescent Moon Pose—but don’t overdo it or you might strain your lower back.

]]> 4073 4 61 Step http://img.howcast.com/system/thumbnails/249/61.jpg Standing Forward Bend Exhale into the Standing Forward Bend, bringing your chest toward your thighs and your hands toward the floor.

]]> 4074 5 68 Step http://img.howcast.com/system/thumbnails/249/68.jpg Lung Pose Inhale into the Lunge Pose, placing your hands on the mat on either side of your right foot as you lunge your left leg straight back behind you. Expand your chest as you lengthen your spine.

]]> 4075 6 80 Tip Be sure your bent knee is aligned directly above your heel; if it juts out over your toes it will cause too much strain on your knee.

]]> 4076 7 88 Step http://img.howcast.com/system/thumbnails/249/88.jpg Plank Pose Exhale into the Plank Pose, stepping your right leg back so your feet are now side by side. Look straight at the floor, keeping your arms extended and your body straight. Hold this pose for 3 to 5 full breaths.

]]> 4077 8 102 Step http://img.howcast.com/system/thumbnails/249/102.jpg Kneel & lower head Exhale, slowly dropping your knees to the floor. Untuck your toes, bring your hips back to your heels, and lower your head to the floor with your arms still extended in front of you.

]]> 4078 9 114 Step http://img.howcast.com/system/thumbnails/249/114.jpg Get on all fours Inhale, slowly bringing yourself up on all fours.

]]> 4079 10 120 Step http://img.howcast.com/system/thumbnails/249/120.jpg Lower chest & chin Exhale, slowly bending your elbows and lowering your chest and chin to the floor so your hands, knees, and feet are touching the mat.

]]> 4080 11 129 Tip If this pose is difficult to hold, lower yourself all the way down to the mat instead.

]]> 4081 12 135 Step http://img.howcast.com/system/thumbnails/249/135.jpg Upward Facing Dog Inhale into the Upward Facing Dog Pose, pushing your head and ribcage up off the mat by fully extending your arms as you press the tops of your feet into the ground. Your thighs and hips should rise a few inches above the mat.

]]> 4082 13 149 Tip If you do not have the upper body strength for this pose, lower your knees to the ground, but don’t let your hips sag to touch the mat.

]]> 4083 14 157 Step http://img.howcast.com/system/thumbnails/249/157.jpg Downward Facing Dog Exhale into the Downward Facing Dog Pose, tucking your toes and lifting your hips up and back so that you’re bearing your weight on the balls of your feet. This should create an upside-down V shape with your body. Relax your neck and allow the weight of your head to lengthen your spine.

]]> 4084 15 173 Step http://img.howcast.com/system/thumbnails/249/173.jpg Lung Pose Inhale into the Lunge Pose again, stepping your left foot forward.

]]> 4085 16 180 Step http://img.howcast.com/system/thumbnails/249/180.jpg Standing Forward Bend Exhale into the Standing Forward Bend again, stepping your right foot forward next to your left foot so your weight is on both feet.

]]> 4086 17 188 Step http://img.howcast.com/system/thumbnails/249/188.jpg Arms Reaching Upward Inhale into the Arms Reaching Upward Pose again.

]]> 4087 18 194 Step http://img.howcast.com/system/thumbnails/249/194.jpg Mountain Pose Exhale, completing the Sun Salutation by returning to the Mountain Pose. The sun says right back at ya.

]]> 4088 19 202 Fact The Sun Salutation originated as a sunrise greeting to the Hindu sun deity Surya.

]]> 515 224 How To Do the Extended Triangle Pose 2401 HowcastGuide Wed, 05 Dec 2007 20:07:04 -0800 5 joekulak ]]> 146 http://media.howcast.com/system/videos/0/24/02/224.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, extended, triangle, utthita, trikonasana, warrior Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/224/Mind.How_to_Do_the_Extended_Triangle_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/224-How-To-Do-the-Extended-Triangle-Pose 515 225 How To Do a Seated Spinal Twist Pose 3403 HowcastGuide Wed, 05 Dec 2007 20:07:08 -0800 8 joekulak ]]> 143 http://media.howcast.com/system/videos/1/25/02/225.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, seated, spinal, twist, Ardha, Matsyendrasana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/225/Mind.How_to_Do_a_Seated_Spinal_Twist_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/225-How-To-Do-a-Seated-Spinal-Twist-Pose 515 226 How To Do the Chair Pose 6017 HowcastGuide Wed, 05 Dec 2007 20:07:12 -0800 3 joekulak ]]> 91 http://media.howcast.com/system/videos/2/26/02/226.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, chair Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/226/Mind.How_to_Do_the_Chair_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/226-How-To-Do-the-Chair-Pose 515 227 How To Do the Cobra Pose 3051 HowcastGuide Wed, 05 Dec 2007 20:07:19 -0800 5 joekulak ]]> 93 http://media.howcast.com/system/videos/3/27/02/227.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, cobra Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/227/Mind.How_to_Do_the_Cobra_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/227-How-To-Do-the-Cobra-Pose 515 228 How To Do the Headstand Pose 3403 HowcastGuide Wed, 05 Dec 2007 20:07:31 -0800 6 joekulak ]]> 147 http://media.howcast.com/system/videos/4/28/02/228.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, head, stand, headstand, sirsasana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/228/Mind.How_to_Do_the_Headstand_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/228-How-To-Do-the-Headstand-Pose 515 229 How To Do the Lunge Pose 1036 HowcastGuide Wed, 05 Dec 2007 20:07:35 -0800 4 joekulak ]]> 122 http://media.howcast.com/system/videos/5/29/02/229.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, lunge Health & Nutrition Exercise Yoga 1 http://img.howcast.com/system/thumbnails/229/Mind.How_to_Do_the_Lunge_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/229-How-To-Do-the-Lunge-Pose 515 230 How To Do the Four Limbed Staff Pose 508 HowcastGuide Wed, 05 Dec 2007 20:07:40 -0800 3 joekulak ]]> 92 http://media.howcast.com/system/videos/6/30/02/230.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, four-limbed, four, limbed, staff, Chaturanga, Dandasana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/230/Mind.How_to_Do_the_Four-Limbed_Staff_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/230-How-To-Do-the-Four-Limbed-Staff-Pose 515 231 How To Do the Eagle Pose 890 HowcastGuide Wed, 05 Dec 2007 20:07:43 -0800 4 joekulak ]]> 123 http://media.howcast.com/system/videos/0/31/02/231.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, eagle, Garudasana Health & Nutrition Exercise Yoga 1 http://img.howcast.com/system/thumbnails/231/Mind.How_to_Do_the_Eagle_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/231-How-To-Do-the-Eagle-Pose 515 232 How To Do the Bound Angle Pose 3652 HowcastGuide Wed, 05 Dec 2007 20:07:47 -0800 4 joekulak ]]> 84 http://media.howcast.com/system/videos/1/32/02/232.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, bound, angle Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/232/Mind.How_to_Do_the_Bound_Angle_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/232-How-To-Do-the-Bound-Angle-Pose 515 233 How To Do a Noble Pose 653 HowcastGuide Wed, 05 Dec 2007 20:07:50 -0800 2 joekulak ]]> 96 http://media.howcast.com/system/videos/2/33/02/233.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, noble Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/233/Mind.How_to_Do_the_Noble_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/233-How-To-Do-a-Noble-Pose 515 234 How To Do the Wide Legged Forward Bend 519 HowcastGuide Wed, 05 Dec 2007 20:07:54 -0800 2 joekulak ]]> 99 http://media.howcast.com/system/videos/3/34/02/234.flv health, fitness, stretch, exercise, yoga, technique, poses, positions, wide legged forward bend, relaxation, stress, calm Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/234/Mind.How_to_Do_the_Wide_Legged_Forward_Bend_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/234-How-To-Do-the-Wide-Legged-Forward-Bend 515 235 How To Do the Shooting Bow Pose 1064 HowcastGuide Wed, 05 Dec 2007 20:07:58 -0800 5 joekulak ]]> 96 http://media.howcast.com/system/videos/4/35/02/235.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, shooting, bow, Akarna-dhanura-asana, Akarna, dhanura, asana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/235/Mind.How_to_Do_the_Shooting_Bow_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/235-How-To-Do-the-Shooting-Bow-Pose 515 236 How To Do the Plow Pose 1639 HowcastGuide Wed, 05 Dec 2007 20:08:05 -0800 5 joekulak ]]> 164 http://media.howcast.com/system/videos/5/36/02/236.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, plow, halsana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/236/Mind.How_to_Do_the_Plow_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/236-How-To-Do-the-Plow-Pose 515 237 How To Do the Lion Pose 5301 HowcastGuide Wed, 05 Dec 2007 20:08:10 -0800 8 joekulak ]]> 97 http://media.howcast.com/system/videos/6/37/02/237.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, lion, simhasana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/237/Mind.How_to_Do_the_Lion_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/237-How-To-Do-the-Lion-Pose 515 238 How To Do the Warrior III Pose 378 HowcastGuide Wed, 05 Dec 2007 20:08:16 -0800 2 joekulak ]]> 118 http://media.howcast.com/system/videos/0/38/02/238.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, warrior, III, 3, Virabhadrasana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/238/Mind.How_to_Do_the_Warrior_III_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/238-How-To-Do-the-Warrior-Iii-Pose